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Push/Legs/Pull Dan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Push/Legs/Pull Dan routine by RyanWheeler4 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Week 1 and 2 of Push/Legs/Pull
Routine detail
Day 1
Push 1
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 4 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 2
Legs 1
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
Pull 1
Est. 0 min
7 exercises
Weighted Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row to Neck
3 Sets x 20 Reps
Leverage Machine High Row
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 20 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Day 4
Push 2
Est. 0 min
6 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
2 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 20 Reps
Day 5
Legs 2
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 4 Reps
Hack Squat
3 Sets x 8 Reps
Machine Single-Leg Press
2 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 6
Pull 2
Est. 0 min
7 exercises
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable seated row (wide)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Snatch Shrug
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
